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This book will not be as exhaustive as those commonly shown in the major fitness publications, nor will it include the usual supplement endorsements or recommendations. This strength manual is drug and supplement free with suggested routines successfully used many times in the past and it can be just as successful for you, if you follow the program.The routines include the major muscle groups of the shoulders, arms, chest, upper back, lower back, abdominals, legs and calves.For each exercise session, pick out one exercise from the major headings and then do two to three sets of ten to twelve repetitions each.If you are able to finish in the twenty-minute period, add a second exercise from one or two of the major headings the next exercise session. You can do all of the exercises with bands, tubes, dumbbells or your own body weight. Bands, tubes or dumbbells provide the resistance necessary to overload your muscles. In fact, picking up a few of the different elastic materials will increase your exercise capabilities, especially for the pull downs mentioned in the short thirty to forty minute schedules at the end of the book.